Most people have heard of the 4-minute mile is one of running’s greatest achievements. However, this incredible feat can only be achieved by some of the most elite athletes in the world, who spend years training to be able to do it.
For most of us, running a 4-minute mile is nothing more than a dream and a more realistic target is something like a 6-minute mile.
Running a 6-minute mile is still a pretty impressive feat and for someone who’s just getting into running, it can be a great first target to work towards.
In terms of pace, you would have to run at an average of 10mph (16.1kph) over the course of the mile to run it in 6 minutes.
This is a little higher than the average speed most people run at when they jog for recreational purposes so to achieve a 6-minute mile, you’ll need to push yourself harder than you normally would.
In this article, we’ll be taking a look at just what it takes to run a 6-minute mile and find out more about some other, similar achievements.
History Of The 4-Minute Mile
Like we said before, the 4-minute mile is seen as an incredible achievement and has the highest prestige in the running community.
The first person to break the 4-minute mark was Roger Bannister on May 6th, 1954. At that time, he was competing in the men’s 1500 m final at the IAAF World Championships in Rome. He ran 3:59.4 which equates to roughly a 7:40 per kilometer pace.
Bannister went on to win the race and became the first man to officially run under four minutes for the mile distance.
Since then, many runners have tried and failed to beat his record but only a few have managed it yet. To date, no woman has broken the 4-minute mile, but this is expected to change one day.
There are plenty of runners who have broken the 4-minute barrier. Some of these include;
- Haile Gebrselassie – In 2000, Haile set a new world record with a time of 3:58.3.
- Steve Jones – In 1985, Steve broke the previous world record for the men’s 1,500m with a time of 3.32.9.
- Paul Tergat – In 2004, Paul broke the African record for the 5,000 m with a time of 13:43.13.
- Galen Rupp – In 2009, Galen broke the American record for the indoor mile with a time of 3’57”.
- Ryan Hall – In 2010, Ryan broke the American record for 5000 m with a time of 14:07.61.
- Mo Farah – In 2012, Mo broke the British record for the half marathon with a time of 59:48.
So if you’re looking to improve your own performance, why not try aiming for a 6-minute mile instead?
What It Takes To Run A 6-Minute Mile
To run a 6-minute mile, you will need to train very hard. You’ll also need to be extremely fit and well-conditioned.
If you want to become a better runner, you should focus on improving your strength, endurance and aerobic capacity.
You’ll also need to make sure you eat right and drink enough water throughout the day.
As far as nutrition goes, you’ll need to consume around 2,400 calories every day.
This includes both carbohydrates and proteins. You’ll also need around 200 grams of carbs per day.
Carbohydrates provide energy to your body and help keep you feeling full between meals. Proteins give you the extra nutrients your body needs to repair itself after training.
In addition, you’ll need to ensure you get adequate amounts of iron, calcium, and vitamin D. These vitamins and minerals play important roles in helping your body recover from exercise and improve your overall health.
Training For Your First 6-Minute Mile Race
When it comes to training for a 6-minute mile, you’ll need to start off by doing long runs.
These can last anywhere from 20 to 60 kilometers depending on how fast you plan to run a 6-minutes mile.
Your longest run should be done at least once a week. This means you’ll need to do longer distances than usual.
You should aim to complete this run at an average speed of 10 km/h or faster. If you don’t feel comfortable running at this pace, you could always go for a jog instead.
Once you’ve completed your longest run, you should gradually increase its length over the next few weeks.
You should aim for a weekly mileage of around 70 km up until the point when you reach your target distance.
Once you’ve reached your goal, you should continue to build upon this level of fitness.
For example, you might decide to add another 5-10 km each week.
The key is to work your way towards achieving your goals without going too quickly.
A good rule of thumb is that you shouldn’t exceed more than 25% of your current maximum heart rate during training sessions.
Achieving this level of intensity will allow you to maintain a high level of fitness while still allowing you to recover properly.
It’s also worth noting that you should never push yourself beyond what you are capable of.
Running A 6-Minute Mile On The Road
When it comes to racing a 6-minute mile on the road, you’ll need to find somewhere where there isn’t much traffic.
You’ll also have to avoid any hills that may slow down your progress.
You should use roads with smooth surfaces and minimal obstacles such as potholes.
If possible, choose routes that are flat and wide so that you can easily pass other runners.
Make sure you wear appropriate clothing before setting out too.
Most importantly, you should try not to worry about anything else but completing your race.
Don’t think about how you’re performing against others or how far behind they are. Instead, concentrate solely on finishing the race.
You should also take note of your surroundings. Try to focus on the scenery rather than worrying about whether you’re being followed or if people are staring at you.
Remember, you’re not competing against anyone else. You’re just trying to achieve something special.
Conclusion
There are many ways to train for a 6-minute mile. Whether you want to compete in races or simply enjoy running for fun, you’ll need to make sure you prepare well.
This includes making sure you eat enough calories and drink plenty of water throughout the day.
In addition, you’ll need sufficient rest and recovery time between workouts. However, you should never force yourself to put in extra hours of training. This will only lead to injury and fatigue.
Instead, you should stick to a regular schedule and adjust it according to your needs. This will ensure that you get the most out of your training sessions while avoiding burnout.
Good luck!
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